Demo & instructions
Band Clamshell
Also known as: Banded Clamshell, Side-Lying Clam
Instructions
Lying on your side with a band above your knees, you open the top knee like a clamshell. A small, focused move for the muscles on the side and back of the hip.
- Movement
- Hip abduction
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Loop a short band around both legs just above your knees.
- 2Lie on your side with hips and knees bent and your feet stacked in line with your spine.
- 3Rest your head on your lower arm and place your top hand on the floor in front of you.
Execution
- 1Keeping your feet together, lift your top knee toward the ceiling against the band.
- 2Stop before your hips start to roll backward, and pause for a moment.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
